|
Oct 2019
1:34pm, 30 Oct 2019
5,767 posts
|
jda
Must admit that though my JD book talks about steady running between intervals I do mine pretty gently. But I'm a bit of a slacker. Keeping the gaps short is probably the main thing - they shouldnt be full recoveries or else half the next interval is wasted getting back up to threshold.
|
|
Oct 2019
1:35pm, 30 Oct 2019
9,340 posts
|
larkim
It depends on your watch SPR. Mine doesn't allow for programmed sessions like that, so I'd be stopping and starting like Baz does probably.
On rests, etc, I don't think he particularly elaborates on why rest vs easy jog, but overall he draws the distinction between a "tempo" session and "cruise intervals".
"As shown in figure 4.1, I recommend two types of T-pace workouts; one is a tempo run and the other is what I refer to as cruise intervals. The difference between these two types of T-pace workouts is that the tempo run is a steady run lasting about 20 minutes in duration, and cruise intervals are a series of runs at T pace, with a short rest break between the individual runs. Both types of T-pace runs have a particular advantage. The steady tempo runs are better at building confidence that you can keep up a fairly demanding pace for a prolonged period of time, whereas a session of cruise intervals subjects your body to a longer session at the desired threshold intensity."
|
|
Oct 2019
3:49pm, 30 Oct 2019
32,966 posts
|
HappyG(rrr)
As JDA is our bestest ever outlier convertor from 5km, 10km, half to awesome mara time, I'd take whatever he says as gospel! (20 sec faster than me on 5km, 10 MINUTES faster on marathon!!)
Slacken away jda!  G
|
|
Oct 2019
3:59pm, 30 Oct 2019
15,418 posts
|
Chrisull
So the JD percentage is at odds with the Furman one, where obviously the long run is gonna be 50% or more most of the time? Oh the many different ways to skin a cat (or dog in my case after what he just did).
|
|
Oct 2019
4:04pm, 30 Oct 2019
9,346 posts
|
larkim
I was just trying to turn M T I R etc into paces, and got annoyed with his tables! Because he specifies I and R as always being shorter than a mile for people in the low 60s for VDOT (I should be in the 52-55 bracket probably) then his pace guides need re-calculating from 400m / 1km / 1200m times into min/mile, because most of the intervals he suggests are expressed in time (e.g. 4x3min etc!).
Not difficult to do, just mildly annoying!
His interval paces seem to be pitched a little quicker than the VDOT 5k pace, and his T paces seem to be pitched at around 10m race pace (a little over the 15k race equivalent pace in the VDOT tables). Not hugely different to P&D I suppose.
|
|
Oct 2019
11:11pm, 30 Oct 2019
838 posts
|
SKR
Baz regarding programming in the JD sessions. I use the vdoto2 app for my sessions, garmin has an app for it and it downloads my sessions directly to my watch.
|
|
Oct 2019
8:10pm, 31 Oct 2019
15,435 posts
|
Chrisull
Last run done - no great scares, no taper madness. Feel a little underbaked, is that how other Furmanites have felt, but do feel quite fresh.
|
|
Nov 2019
7:28am, 1 Nov 2019
2,368 posts
|
B Rubble
Vote Bazo.
|
|
Nov 2019
8:33am, 1 Nov 2019
4,238 posts
|
clare1976
Hear hear!
|
|
Nov 2019
8:34am, 1 Nov 2019
9,356 posts
|
larkim
Vote early, vote often
|
